Just to recap, this plan is based on working out three times a week, where you’ll have more carbs those days to help fuel your workouts. Feel free to swap the days around to suit your schedule.
Breakfast: 2 eggs scrambled in 1 tsp coconut oil, with 1 cup chopped peppers and mushrooms
Snack: a pear with 1 tbsp. peanut butter
Lunch: 100g cooked chicken, 1 tbsp. chopped hazelnuts, and a large green salad dressed in oil and vinegar.
Snack: hot chocolate made with 200ml reduced fat coconut milk, cocoa powder and stevia, plus a bowl of raspberries
Supper: 100g fresh tuna steak served with roast peppers, tomatoes, onion and courgettes (roast in coconut oil)
Breakfast: 50g no added sugar, nutty muesli topped with Greek yoghurt and berries
Snack: Shake made with 1 scoop protein powder, a medium banana, and 150ml almond milk
Lunch: Frittata (can be eaten cold), made with 2 eggs, 30g ricotta cheese, onion, spinach and mushrooms.
Snack: 150g Greek yoghurt with berries
Supper: Beef Bolognese on courgette, sprinkled with 2 tbsp. grated cheese
Breakfast: 2 eggs, 2 rashers lean back bacon (fried or grilled), a large handful of cherry tomatoes
Snack: an apple dipped in 1 tbsp. almond butter
Lunch: Crab & avocado salad
Snack: Protein bar (look for ones with minimal, all natural ingredients such as Quest bars)
Supper: Prawn & coconut curry on cauliflower rice
Breakfast: 50g oats cooked in milk, topped with half a chopped banana and berries.
Snack: Shake made with 200ml full fat milk and a scoop of protein powder
Lunch: Large roast beetroot and feta cheese salad with rocket
Snack: 150g cottage cheese with grated apple and cinnamon
Supper: 100g chicken from a whole cooked deli chicken, with cauliflower and broccoli florets roasted in coconut oil
Breakfast: 1 whole small avocado baked with two eggs (crack them into the hollow where the seed was)
Snack: 30g piece of cheese plus an apple
Lunch: Cheeseburger (no bun), with a large side salad
Snack: 35g pack of beek jerky and some red pepper strips
Supper: King prawn and cashew stir fry with beansprouts, mixed peppers and broccoli
Breakfast: pancake made with 2 eggs and one mashed banana, topped with strawberries
Snack: Hummus and carrot sticks
Lunch: Large green salad topped with cooked quinoa (30g uncooked weight), and 100g cooked gammon, chopped tomatoes and grated carrot
Snack: smoothie made from 100g blueberries, 100g Greek yoghurt and a tsp almond butter, plus a handful of ice and water depending on how thick you like your shakes
Supper: 200g poached haddock topped with a poached egg, with 200g wilted spinach
Breakfast: 2 eggs, any style, with a slice of ham, half a small avocado and a few cherry tomatoes
Lunch: Roast beef with gravy, plus unlimited side vegetables such as carrots, brussels sprouts and cabbage
Snack: 2 squares of dark chocolate and a satsuma
Supper: 100g leftover cold roast beef on a large green salad with cold cooked vegetables, dressed in a mustard, oil and vinegar dressing
Have you ever tried a low carb diet plan before? If you’re struggling to lose weight it’s definitely worth trying, you’ll likely find that far from being a temporary fad this is one way of eating you can finally stick to for life!
It’s one thing knowing what to do, another thing being able to stick to it successfully and make it work within your life.